Stress Relief Through Mindfulness for the Home and Classroom

Michelle Benedict, M.A.Ed.

Overview:• The Science of Stress

• What is Mindfulness?

• Mindfulness vs. Mindset

• Where to Begin

• Mindfulness at Home

• Mindfulness in the Classroom

• Creating a Plan

The Science of Stress:

Type

s of

Str

esso

rs

The Brain Response:

Prefrontal Cortex

Amygdala Hippocampus Cerebellum

Human Needs:

Adult Mental Health in America:

Mental Health in Children:

What is Mindfulness?

The formal, deliberate practice of mindfulness teaches us different ways to relate to our thoughts, feelings, and emotions as they arise.

Mindfulness can be defined in three ways:• a state of mind (mindful moment)• a trait (set point)• a practice (intentional, formal practice)

Understanding Deliberate Practice:Deliberate Practice – purposeful and systematic

Characteristics of Deliberate Practice• requires focused attention (greatest challenge• conducted with the specific goal of improving

performance• transforms into automatic behaviors over time• mindless activity is the enemy of deliberate practice• progress does not occur with mindless repetition

Mindfulness vs. Mindset:Mindfulness is the deliberate practice beingaware of the presentmoment. This awarenesshelps us understand the relationship between what happens to us and our response to it.

Mindset is the way you approach life and experiences in general. There are two types of mindsets:• fixed (static)• growth (dynamic)

Where to Begin:

Mindfulness Practice Begins With YOU:

• breathing techniques• awareness of present moment

• language of growth mindset• non-judgement of practice

Mindful Awareness Exercise:

Breathing Techniques:

Things to Remember:

• inhale through the nose• posture

• exhale through the mouth

• breathe slowly and evenly

• if mind wanders, bring it back to breath

Breathing Exercise #1:

Breathing Circle

Breathing Exercise #2:

Breathing Exercise #3:

Guided Breathing

Growth Mindset Language:

Nonjudgement of Practice

Mindfulness at Home:Simple Ways to Bring Mindfulness Home:• model focusing on one task at a time• practice mindful routines (eating, time with family)• use growth-minded language every day• develop a formal mindfulness practice with

yourself and your family• remember that mindless activity is the enemy of a

mindful practice –Life is short, live with intention!

Mindful Routines: Eating

Mindful Routines: Bedtime

• Deep Breathing• Mindful Meditation• Self-Affirmations• Yoga/Stretching• Gratefulness Journal• Reflective Discussion

Mindfulness at School:

Mindfulness at School:

In My Classroom:

Steps to Teaching Mindfulness:• Teach students the basics of brain science• Teach breathing techniques/body scan• Model and expect students to use growth-minded

language every day• Develop reflective thinking in students• Expect bumps in the road, but when you practice

consistently, you will see results over time• Share the practice with families

Brain Science Basics:

Body Scan:

Body Scan for Kids

Growth Mindset:

Growth Mindset:

Growth Mindset:

Growth Mindset:

Summary:

Life Today Presents:• A schedule that is too

busy• Pressure to perform• Too much media• Lack of face to face

relationships• A brain in a constant

state of Fight, Flight, or Freeze

The Result:• Decreased efficiency• Problems with

attention• Impulsive Behaviors• Increased Anxiety &

Depression• Sleep Difficulties• Social Struggles

Mindfulness Helps Develop:• Increased stimulation

in the prefrontal cortex of the brain

• Better focus and concentration

• Increased sense of calm

• An understanding of how our brain works

The Result:• Increased focus and

performance• Skillful response to

difficult emotions• Natural conflict

resolution skills• Happier, healthier

people who can work and learn efficiently

Summary:

Creating a Plan:• Start with a personal mindfulness practice• Learn about the brain’s response to stress• Master breathing techniques and body scan• Practice a growth mindset (both in self-talk and

in modeling to others)• Once you have developed a consistent

personal practice, share it with others!

Michelle Benedict, M.A.Ed.Elementary Educator/

Mindfulness Practitioner

liveitwell77@gmail.com(314) 599-5841